Prep
Equipment Required: Medium band, light KB
1) Worlds Greatest Stretch x 5 reps each side
2) 3 Rounds of:
– 5 Banded Bird Dogs each
– 10 Banded Overhead Goodmornings
– 10 Goblet Squats
3) Deadlift w. an empty barbell
1 x 5 with 3s down, 2s hold at the knee on the way up. Focusing on perfect technique, shifting hips back.
A.
Touch N Go Deadlift
6 x 3. Rest 2:00
– Heavy set of 3 reps in 6 sets.
– Essentials: 2/4 x 4
B.
-Coach led
-5 minutes
C.
‘Sasquatch’
For time:
30/24 Calorie Bike
21 Front Squats (135/95)
15 Power Snatch (135/95)
– Goal: Very hard effort. Loading should allow people to perform touch n go reps of snatch and sets of 5-10 on the front squat.
TIME CAP = 7:00
D.
Single Leg Banded Hamstring Curl
4 x 25 each. Rest 60s.